Posts Tagged ‘front squats’

Steel City CrossFit WOD

admin
Jan 26 |16:55

Thursday January 26, 2012

Skill

One-leg hopping

Lift

Front squat 3-3-3-3-3

WOD

4 rounds

30 KBS (24/16)

30 pushups

* Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.

 

Steel City CrossFit WOD

admin
Jan 3 |08:50

Tuesday January 3, 2012

Skill

L-sit – 60 seconds

Lift

Front Squat 5-5-5-5-5

WOD

21-15-9

Power snatches (95/65)

Wall balls (20/14)

 

Keep that bar close to the thighs!

 

Steel City CrossFit WOD

admin
Nov 28 |09:58

Monday November 28, 2011

Skill

Bridges

Lift

Front squat 3-3-3-3-3

WOD

10 minute AMRAP

8 OH squats (95/65)

12 box jumps (24″/20″)

16 pushups

 

Steel City CrossFit WOD

admin
Nov 26 |15:39

Saturday November 26, 2011

Skill

Resisted sprints

Lift

Power cleans 3-3-3-3-3

WOD

4 rounds

10 front squats (135/95)

500 m row

 

Aim for big strides during those sprints!

 

Steel City CrossFit WOD

admin
Nov 21 |09:08

Monday November 21, 2011

Skill

Wall climbs – keep your core tight and your shoulders actively engaged

Lift

Strict Press 5-5-5-5-5

WOD

21-15-9

Ring dips

Front squats (95/65)

 

A big thanks to Glenn Pendlay and Caleb Ward for being great teachers and awesome lifters at their seminar yesterday in St. Catherines!

Take a close look at Caleb’s starting position, and how tight he keeps the bar to his body as it comes up to the top of his hips.  Power!